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In this episode we talk about what to do when you aren't seeing the scale move! 

Included in this episode: 
1. Addressing how long it's been since you've started trying to lose fat...90 days?!?
2. Consistency (actually being consistent and how hard it is) 
3. Being honest with yourself (one of the hardest parts of fat loss) 
4. Dialing in the food (what and how, counting calories as a tool) 
5. Getting your overall movement up (thermogenic effect) 
6. Being patient (this one is super hard too) 
7. Consistency (again)
8. Getting back to the basics (what are the basics of fat loss?) 
9. Not overcomplicating fat loss (it really is simple: calories in vs calories out, being in a calorie deficit) 
10. Consistency (oh yes, again)

If you enjoyed today's episode, please give us a review! We really appreciate it so much. 
If you are interested in more free content follow us on Instagram @caloriedeficit_ and Youtube at Calorie Deficit University 

Next Weeks Episode: How to Survive A Holiday When Trying To Lose Fat

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So you're trying to achieve your goals but the holiday season and wedding season and event season and birthday season and thing after thing keeps coming up! Even if you aren't trying to lose weight or achieve any fitness goal, I have some great help for you in this episode. 

In this episode we talk about:
1. Preparing yourself for the holiday or event
2. Different ways that you can prepare for the event based on your goals and needs
3. Prepping the day before and the day after
4. Choosing between counting the calories of the event or not
5. One day or one meal off of your plan isn't going to undo your progress
6. You are only ONE meal away from getting back on track 
7. Being 80% consistent is the goal but you have to be honest with yourself 
8. Bringing your own food
9. Don't arrive starving to any event ever
10. You can have a vacation and that's okay. You don't have to always be ON
11. You will only achieve your goals if its by a sustainable means. 
12. Emotions and the holidays are hard
13. Holidays are meant to be enjoyed so don't miss out on that
14. If you don't like the food, throw it away. Be in control! 
15. People are jerks about diets....
16. People are jerks about alcohol
17. Keto people like to talk about keto so just let them talk 
18. Do what is right for YOU and no one else 
19. If you don't want to drink, don't
20. You CAN achieve your goals while enjoying people. Just be in control of what you can control. 

If you enjoyed this really detailed episode, please go ahead and give us a review! We would love to have to subscribe as we post new episodes every Friday. You can find more free content on IG @caloriedeficit_ and Youtube at Calorie Deficit University. 

Alexis is now taking new clients as of August 1, 2021. Once the openings have filled, they have filled! Reach out and take an intake form to see if you would be a good fit for her programming. 

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In this episode we talk about the highly popularized, intuitive eating. 

1. Going over the 10 principles of intuitive eating
2. The reality is, intuitive eating is just another gimmick dieting company 
3. If intuitive eating really wanting you to succeed, they would give everything away for free but no, they have courses, books etc. 
4. Pitfalls of intuitive eating
5. How intuitive eating can be used to justify your current habits and enable you
6. Intuitive eating doesn't challenge you to be better or change/achieve goals 
7. Much better ideas and a more simple way to approach eating, goal achievement, and weight loss
8. Intuitive eating is just another stab at an age old problem that already has a solution: eat less calories and eat more dense foods (veggies, fruit, protein, carbs)
9. Going over simple weight loss basics 
10. I couldn't think of another point we talked about but I had to put 10 because I am obsessed with evenness. 

If you enjoyed today's episode, please go and subscribe. We post new episodes every Friday. If you would like to be on the podcast, email [email protected] to get scheduled. Alexis will talk to anyone interested to be on the podcast but we cannot guarantee that the episode will air. 

Find more FREE content and helpful information on IG @caloriedeficit_ and Youtube at The Calorie Deficit University. 

Thank you for stopping by! 

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In this episode we talk about CHEAT MEALS

Included in this episode: 
1. The Urban Dictionary definition of cheat meals 
2. Walking through definitions 
3. Issues with the definition 
4. The REAL definition of a cheat meal
5. Why am I personally anti cheat meals? 
6. So what is a calorically dense meal? 
7. Can you have calorically dense meals and still lose fat? 
8. 80% consistency (you have to sprinkle in your favorite foods!)
9. James Smith on counting in your calories 
10. You are not starving yourself by planning ahead for the calorically dense meal that you are going to have! You are just rearranging what you eat. 

Call it what it is! If you were in a toxic relationship with a significant other (constantly fighting and getting back together etc), you would break up with them in order to be free and happy! Break with with the binge and strict cycle that is holding you back from achieving your fat loss goals. Take control of your life and be the adult that you are! 

If you enjoyed today's episode, please give us a review and share it with your friends! Thank you so much for your support. You can also find us on Instagram @caloriedeficit_ and on Youtube at Calorie Deficit University. 

Next weeks episode: What to do when the scale won't move. 

NEW EPISODES EVERY FRIDAY @ 8 am EST. 

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This episode talks about how to succeed in the gym for both gaining strength and fat loss. 

This episode includes: 
1. Leg movements that are absolutely necessary for overall growth and look
2. Some variations of leg movements if you don't like something we mention
3. Upper body movements that are absolutely necessary for overall growth and look
4. Accessory movements, what they are and why they are important but not everything 
5. The only cardio that is really important: walking 

The books Alexis talked about: 
1. https://www.amazon.com/Essentials-Strength-Training-Conditioning-Hardcover/dp/B072B7MWJH/ref=sr_1_3?dchild=1&keywords=strength+and+conditioning+book&qid=1626273104&sr=8-3
2. https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/ref=sr_1_4?dchild=1&keywords=strength+and+conditioning+book&qid=1626273104&sr=8-4
3. https://www.amazon.com/gp/product/B00IU8YETW/ref=dbs_a_def_rwt_bibl_vppi_i1

We hope that you enjoyed this episode...and if you did, please leave us a review! Follow us on Instagram @caloriedeficit_ and Youtube at Calorie Deficit University. We value and appreciate you so much! 

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In this episode one of my clients and close friend, Amber tells her weight loss story. 

She is a rock star mom, wife, works full time (was in her Master's too), moved to another state and is a Marines veteran - YEAH, she is insane and that isn't even the HALF of it! 

Amber really puts the "no excuses" mindset to work and dedicated every day to her weight loss goals. She could have easily let all of the obstacles in her life define her and enable her to stay right where she was - but she say "no". 

I hope that Amber's story can motivate you to overcome whatever obstacle you have in your way today. All you have to do is take it one day at a time and press through. You CAN do this. People like Amber are paving the way. Look to her story as motivation and encouragement for your own life. Take your health into your own hands and get on it! 

Thank you for listening! If you would like to be on the podcast to talk about your weight loss story and how it could encourage others - please message us or send us an email on IG @caloriedeficit_ 

We have episodes live on YouTube now. We are also on TikTok! Check us out. 

If this episode helped you, please make sure to give us a review or a 5 star rating! 

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In this episode we talk about how to actually know you're in a calorie deficit/what you are doing to lose fat is actually working! 

What is included in the episode: 
1. The test and tools to prove you're in a deficit (sike, there aren't any)
2. What you need to be in and maintain a deficit
3. How to actually know and see with your eyes that you are in a deficit 
4. The extreme cases and outliers with deficits/weight/fat loss
5. A little story time about health and wellness with Alexis and her 10 lbs of gallstones

I hope that you enjoyed this podcast! If you did, please leave us a review so that we can keep bringing you more quality content! We are also on Instagram @caloriedeficit_ and Youtube at Calorie Deficit University. Thank you so much for listening, we really really appreciate it.  

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In this episode Eric Roberts and the show's host, Alexis, primarily talk about...

1. Reverse Dieting - what it means, what is actually looks like and how influences try to sell you on it but are actually lying. We discuss how most people actually aren't undereating and don't need a reverse diet but a calorie deficit. After a deficit is achieved for a desired time, that is when you reverse the diet - a reverse diet. 
2. Why so many people have reservations when it comes to a calorie deficit and how people use tracking to under eat. 
3. We also talk about the best ways to defeat hunger when in a deficit. Protein. Protein. Protein. We will say it all day long! 

This episode also includes lots of fun anecdotes about our client experiences over the years and how we both care a lot of coaching and giving our best to every client. We both want to make a big impact on the world and help as many people as possible. 

So in the spirit of that, we hope that this episode helped you a ton today - if it did, please make sure you give us a follow or subscribe. We post new episodes every Friday in the morning. You can also find us on social media @caloriedeficit_ and Calorie Deficit University. 

If you are looking for more about Eric Roberts: 
Check him out on all social media platforms (Instagram, TikTok, Twitter, Youtube, and all podcasting host sites) as Eric Roberts Fitness 

Have a great day! 

Ask Me A Question For Next Week's Episode!

(Most Important Episode To DATE)

In this episode, I talk about meal prepping...a topic I am insanely passionate about. I give you all of my tips and tricks and epic secretes to follow while you're prepping your meals - the before and after! 

This episode includes: 
1. Overall meal prep help: containers, cooking, real spices like garlic, ginger, onion, keeping it simple, and making sure to cook food you actually like. 
2. The logistics of meal prepping.
3. Measuring your food
4. How to make meal prep fun! 
5. EPIC tips and tricks like this one: "watch tv while you cook/podcast while you cook" & "BE QUICK ABOUT IT!" & "don't prep hungry"
6. TAKE ACTION:L before and during meal prepping
7. How to cook efficiently and effectively 
8. What you should cook for your meal preps 
9. How to set yourself up for meal prep success
10. EAT THE MEAL PREP DUMMY! 

Excuses are like buttholes! Everyone has them....and they STINK! Don't let your excuse hold you back from achieve your fitness goals. Go out and get it! 

If you enjoyed this podcast, please make sure to leave us a review, follow for more! We post episodes every single Friday! You can also find us on Instagram @caloriedeficit_ and on Youtube at Calorie Deficit University. 

Thank you for listening!  

Ask Me A Question For Next Week's Episode!

In this episode we talk about the scale! 

Lots of people have anxiety surrounding the scale and I want to help you reduce that. Guess what...the scale is just DATA! Just like a science experiment, you need the scale in order to get data/information and the bigger picture. It doesn't have to be emotional or cause you to stress. 

In this episode we talk about: 
1. Weight vs. Fat and why the two get confused
2. The physical issues that affect the scale
3. The emotional issues surrounding the scale 
4. What the scale is good for! 
5. What is a BETTER measurement than the scale for fat loss? 

You may NEED the scale for your athletic competition but you certainly don't absolutely need it for fat loss! 

If you LOVED this episode, please give us a review and follow! We post new episodes every Friday. Check us out on Instagram @caloriedeficit_ and on Youtube at Calorie Deficit University. 

Thank you!